Foods to eat and avoid during periods

 Foods to eat and avoid during periods

It's hard to anticipate your precise mood throughout your period. Others find it difficult to get out of bed because of cramps, headaches, discomfort, and nausea, while some people scarcely experience any symptoms. There are some foods you should eat throughout your period to reduce bloating, mood fluctuations, edema, and much more.

Modifying your diet might be one strategy to combat premenstrual syndrome (PMS) symptoms if your period calculator indicates that your next bleed is imminent and you want to be prepared to avoid them. You may use one of these healthy solutions to assist reduce your symptoms when the PMS strikes.

Important nutrients for periods

Your body sheds the uterine lining throughout the menstrual cycle, which causes bleeding. You should thus concentrate on taking the following essential nutrients when you are menstruating:


It is a crucial part of the protein present in red blood cells called hemoglobin (RBC.) Additionally, it is necessary for hormone production, cellular activity, brain development, and growth. Due to blood loss during periods, menstruating women are more likely to get an iron deficit. Therefore, throughout the menstrual cycle, iron consumption should be increased.

B12 vitamin

It is necessary for neuron health, cell metabolism, and RBC production. Oestrogen and progesterone levels are lowest during menstruation, which contributes to weakness and exhaustion. During periods, vitamin B12 offers you energy and aids in the production of more RBCs.

Foods to eat during periods


Water intake is important at all times, but it's especially important when you're on your period. By drinking enough water, dehydration headaches, a common period symptom, can be avoided.

Drinking enough water will help you avoid bloating and water retention.


Fruits with high water content, including cucumber and watermelon, are great for keeping hydrated. Sweet fruits can assist you in reducing your sugar cravings without ingesting a lot of refined sugar, which can trigger your blood sugar levels to spike and then plummet.

Leafy Green Vegetables

During your periods, especially if the menstrual flow is thick, your iron levels drop, which can cause fatigue, physical discomfort, and dizziness. You need to consume green leafy vegetables like kale and spinach to manage these symptoms.


Muscle aches are a typical menstrual symptom. Ginger's anti-inflammatory properties can help ease your sore muscles. During your period, you can drink a cup of ginger tea. A daily intake of more than 4 grams of ginger, however, might lead to stomach pain and heartburn.


It contains iron, omega-3 fatty acids, and protein. Fish consumption can lessen the intensity of period discomfort. The omega-3 fatty acid found in fish also aids in lowering sadness and mood fluctuations, which many women suffer from during their period.


It includes a variety of minerals, including magnesium, protein, and iron. Additionally, quinoa is free of gluten and has a low glycemic index, so it keeps you content and energized for a longer period of time.

Peppermint Tea 

It can assist to ease period cramps, nausea, and diarrhea as well as premenstrual syndrome (PMS) symptoms.

Dark Chocolate

It has iron and magnesium, which lessen the intensity of period symptoms.


They are packed with protein and omega-3 fatty acids, which keep you strong and energetic even throughout periods. Almonds and cashews are two nuts that are said to relieve period discomfort.

Beans and lentils

These contain a lot of protein. Consuming beans and lentils give you energy between meals and lessen weariness and aches and pains.


Yeast infections commonly affect women throughout their menstrual cycles. Yogurt, a probiotic-rich meal, helps you prevent yeast infections during your period by boosting the healthy bacteria in your vagina.


Oats are a complete grain that is a wonderful source of iron, calcium, and vitamins A and B. About 14 of the daily necessary 18 milligrams of iron are included in one cup. According to one study, consuming more of the kind of iron present in oatmeal was linked to a decreased incidence of PMS symptoms. If you have a stomach ache, oatmeal is another excellent choice.


Egg yolks are full of vital fatty acids, protein, B vitamins, iron, and other minerals that help with PMS. Hard-boiled eggs, however, should be avoided if you have a food intolerance since they might lead to gas, bloating, and heartburn.


Chamomile tea is the last item on the list of things to eat when on your period. This calming beverage will ease your uterus's contractions as well as your anxieties. It eases tension and anxiety, lessens the severity of cramping, and even encourages sounder sleep.

During periods, stomach cramps are frequent; to ease the discomfort, some meals are advised, such as:


Other menstruation symptoms, such as stomach pains, are alleviated by it. You can sip peppermint tea or take a tablet containing peppermint oil. If you already have heartburn, avoid peppermint since it might aggravate the condition.


It helps with menstruation as well as stomach pain and is high in calcium. Consuming tofu while on your period encourages healthy muscle cell activity, which eases cramps and discomfort.


They are fantastic for reducing menstrual cramps. They are therefore rich in fiber, facilitate easy bowel movements, and minimize digestive problems that could develop during periods. They also include magnesium, which decreases period pain's severity.


These foods are rich sources of vitamin C, which aids in the distribution of iron to your blood and cells and the body's ability to absorb iron from your diet. Consuming lemon juice or lemon tea helps increase the body's ability to absorb iron since menstruation causes blood loss. As a consequence, your body is under less stress.


Broccoli's iron and fiber help ease period cramps, especially lower abdominal pain.

Foods to avoid during periods

While you are on your period, you should avoid the following foods:

Salty and Spicy food

Your appetites for spicy and salty meals may worsen while you're on your period. Too much spicy food can cause stomach upset, which can lead to diarrhea, stomach aches, and nausea.

Foods that are too salty induce water retention, which may lead to bloating.

Refined Grains

These contain no nutrition. Refined carbs affect your typical ability to manage your hunger and blood sugar levels. Therefore, it is advisable to avoid eating pasta, bread, or noodles during periods. Change to whole grains instead.


There may be coffee enthusiasts among you. However, it would be advantageous if you reduced your coffee intake when you were menstruating because too much caffeine makes the body retain water, which results in bloating. It could also lead to intestinal problems. Therefore, if you get diarrhea during your period, you should reduce your coffee intake.

High-fat Meals

Burgers, pizza, and other similar items significantly affect your hormones, induce inflammation, and worsen period discomfort. You must thus avoid eating meals high in fat, especially during menstruation.


Drinking alcohol while menstruating can cause dehydration, which can cause headaches and bloating in the stomach. Additionally, it could cause nausea and digestive problems, such as diarrhea. So, you have to avoid consuming alcohol while you're menstruation.

Red Meat

Prostaglandins, a type of lipids that help with uterine contraction and menstrual flow, are produced by your body during menstruation. Additionally, red meat contains prostaglandins, and eating red meat during your period causes your body to manufacture more prostaglandins.

Period cramps and pains are brought on by high prostaglandin levels.

Packaged food

Bloating and water retention can be exacerbated by canned meals, highly processed meat, and other products produced with chemicals and preservatives. High sodium levels are harmful at any time during the month, but they are more harmful when you are on your period.

Snacks and candy

Choose juicy fruit to satisfy your sweet taste and try to stay away from sweet foods. They cause short-term blood sugar spikes while also causing bloating and flatulence. You always feel worse after a severe drop that follows a brief sugar high.

Foods you have a bad reaction to

Even though it might seem apparent, if you have food intolerances, avoid such items, especially when you're on your period. Despite your lactose intolerance, you might treat yourself to a milkshake once in a while. However, it's crucial to avoid the items that might cause problems for your health when you're on your period. You can have nausea, constipation, or diarrhea after eating these foods, which will only cause you to feel worse during a difficult period.

Making particular dietary modifications will help you maintain your health when you are menstruating. Consider including fruits and leafy green vegetables in your regular diet. Additionally, eat more iron-rich foods, such as shellfish and peas, to control blood loss during periods. To help you get over the agony and anguish of your period, there are several delectable meals that you may consume. Avoid sugary, salty, and fatty indulgences and go for heart-healthy, high-fiber meals with a tonne of fruits and vegetables to improve digestion and replace what is lost during menstruation. When cooked at a low to medium temperature, vegetables retain the greatest nutrients. To get the most advantages, don't deep fry them or use excessive amounts of butter or oil; instead, grill, roast, or steam them.

Finally, avoid skipping meals when you're on your period because it might make you feel more fatigued and nauseous. When feasible, choose natural, unprocessed items, and remain hydrated by drinking lots of water to effectively control your PMS symptoms.

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